Training METHODOLOGY

Plant Power Boot Camp NutritionAL Coaching Approach

 

  •  We believe that a plant-based diet, done correctly, can be an optimal choice for your health.

  • We coach on a wide spectrum of nutrition, from long time ethical vegans, to people who are in the beginning stage of transitioning to a plant-based diet fro health reasons. We meet the client where they are at with a sense of openness and a non judgemental attitude. ​

  • We believe in teaching you how to calculate your;

  1. Basal Metabolic Rate

  2. Caloric intake for a range of Physical Activity Levels

  3. Macronutrient intake that stay within the rage of the RDA’s recommendation

  • We don’t believe that calorie counting or macro counting day in and day out  is sustainable for a long term healthy lifestyle.  However, it is important that you learn how to do the calculations, because that is basic nutrition 101, and most people are never taught it. It is only once that you actually understand how the numbers work, and have done it for yourself for at least two weeks, that you can then move towards a place where you do not count calories or macros for every meal. 

  • Strength training will increase your PAL and your BMR. Therefore you should start to consume more calories in order to maintain your exercise output and keep building lean muscle mass. You should not be dropping your calorie intake during this critical phase. 

  • We believe in a well balanced diet, carbohydrates should provide 45%-65% of the total calories and should come from a balance of complex and fibrous carbs.

 

  • We believe in a well balanced diet, fats should provide no more than 20%-35% of the total calories and should mainly come from whole food plant-based sources.

 

  • We believe that in a well balanced diet, proteins should provide about 10%-35% of the total calories and should come from non-animal, plant-based sources.

  • We don’t believe in cutting out or lowering any one macronutrient far above or below the above RDA guidelines.

 

  • We believe in choosing healthy fats from whole food sources, not from oil, whenever possible.

  • If you are overweight, all weight loss goals are set at 10% of your current total weight a week. 

 

  • We don’t believe you need to eat a high protein diet in order to gain muscle. ( over 35% = high protein)

  • If you choose to eat far below your BMR because you think that will help you lose weight, all you are really doing is slowing down and damaging your metabolism. And when you go back and increase your calorie intake, your body will most likely store the food as fat, not use it as fuel. In combination with strength training, we train your body to increase your lean tissue mass, decrease fat mass, and enjoy a balanced approach to calorie intake from start to finish and hopefully, for life. 

  • We support taking vitamins as needed. However, consult your doctor, especially if you are already on medications. 

 

  • We do not support a Keto diet approach.  

  • We support you in your choice to take supplements based on your specific athletic training regimen. We will happily help you with your supplementation as a 1 to 1 training service, but not in a group training platform.

  • We do not believe everyone needs supplements to get the results that you seek.  It is case by case. 

 

  • We support a balanced approach juice fasting / juice detoxing. However, every detox should be personalized depending on your body type, fitness goals, schedule and health history. Cutting out whole foods, just to lose weight is never the right choice.. 

  • We believe that cutting out daily alcohol consumption from your diet will be a key factor in your weight loss success and overall health during this program. ( And No, you don’t need wine for extra antioxidants to fight free radicals, that’s what organic berries are for) Reserve alcohol for special occasions like birthdays and holidays.

 

  • We believe in the 90/10 rule. Eat 90% for your goal, eat 10% for your soul. 

 

  • We believe in eating 4-6 meals a day depending on your metabolism and energy expenditure.

 

  • We believe in the gut/ brain connection.

 

  • We believe that in some people toxicity can build up in the body over time from poor nutrition and environmental factors and which can impede your ability to lose weight.  Detoxing the body with a nutrient dense diet can fight toxicity. 

  • We believe in the connection between optimal hormonal balance, weight loss and overall well being. Hormonal imbalances can impede weight loss. Hormonal birth control can impede weight loss. Hormonal imbalances and endocrine dysfunction ( thyroid disorders) can impede weight loss. Consult a doctor to address the best way for you to resolve your hormone issues. 

 

  • We believe it is important to eat organic whenever possible and to eat organic from the dirty dozen list.

 

  • We believe that it is helpful to follow a meal plan in the beginning, but ultimately you need to develop your own relationship with food and trust your own choices.

 

  • We believe in coaching people from a prescriptive meal plan towards intuitive eating.

 

  • We believe that if you feel like you are seriously struggling with your relationship to food and it has become unhealthy or disordered, you should seek professional help. We are not qualified to help with any client with eating disorders, or anyone actively in recovery. If we feel like you might be struggling with an eating disorder, it will be gently approached and together we will decide what the best way to move forward will be. 

 

  • We do not support and MLM nutrition companies at all, ever. (Even if they are vegan friendly.)

 

  • We believe that a plant-based diet can help reduce and prevent disease, and lower your need to take certain medications. Always talk with your doctor before changing your medications.

  • We do not believe that a vegan diet can cure all diseases. Yes, even vegans get sick and that’s life.

  • We believe that the 3 body types; ectomorph, endomorph, and mesomorph, can be a factor in how you body stores fat, and how your body burns fat/ builds muscle. Certain training techniques that work for one body type, might not work the exact same for another body type. 

  • We believe a good personal trainer knows each client's body is different. Just because one approach works for most people, does not mean that approach will work for all. 

Plant Power Boot Camp Exercise TRAINING Approach

 

CDC Key Guidelines for Adults:

•    All adults should avoid inactivity. Some physical activity is better than none, and adults who participate in any amount of physical activity gain some health benefits.

•    For substantial health benefits, adults should do at least 150 minutes (2 hours and 30 minutes) a week of moderate-intensity, or 75 minutes (1 hour and 15 minutes) a week of vigorous-intensity aerobic activity. Aerobic activity should be performed in episodes of at least 10 minutes, and preferably, it should be spread throughout the week.

•    For additional results and more extensive health benefits, adults should increase their aerobic physical activity to 300 minutes (5 hours) a week of moderate-intensity, or 150 minutes a week of vigorous-intensity aerobic physical activity. Additional health benefits are gained by engaging in physical activity beyond this amount.

 

Translation for my expectations:

 

Beginners start with a minimum 75 minutes a week of total moderate activity and then increase to 150 minutes a week of moderate to vigorous physical activity. That is 30 minutes a day, 5 days a week. 

Intermediates begin with 150 minutes a week of moderate total exercise, and then increase to 300 minutes a week of total vigorous exercise.  That is 60 minutes a day, 5 days a week. 

•    Adults also should do muscle-strengthening activities that are moderate- or high-intensity and involve all major muscle groups on 2 or more days a week, as these activities provide additional health benefits. 

  • The foundations of fitness are strength training, cardio, and flexibility. Finding your balance between these three elements will determine your success in reaching your goals and creating a long-term vibrant healthy life.

 

  • Modifications to your training program is will based on the FITT PRINCIPLE

 

  • FREQUENCY

  • INTENSITY

  • TIME (duration)

  • TEST

 

  • Properly and consistent strength training program will increase your base metabolic rate, thereby increasing your metabolism. You will decrease body fat, and you will change your body composition to a tighter leaner frame and be able to sustain it. You will also be able to increase your calorie intake.

  • On the flip side, a super low calorie diet and/or cardio alone will result in fat loss that is unsustainable. You will crash and slow your metabolism causing almost irreversible damage. You body will most likely go into fat storage mode the minute you start consuming the correct about of calories for you BRM, and you will be weak.  You will gain all the weight right back and probably more.  

 

  • Training for athletic goals NOT just aesthetic goals is key. 

 

  • Training for an event will greatly increase your ability to stick to a structured workout program.

 

  • Fitness should be enjoyable, seek out active friends who share those same interests.

 

  • Finding time for restorative and recovery training like yoga, stretching, foam rolling is important.

  • If you are injured you should go to a doctor / physical therapist and do what they tell you.

 

  • Tracking your heart rate / biofeedback can be an essential tool to keeping your HR in the proper training zone, thereby tracking your intensity, and can help in calorie expenditure.

 

  • It is important to create a space where you live dedicated to fitness. This can be as small and simple as a yoga mat and as big and badass as a home gym.

 

  • Sleep should be a HUGE priority. Sleep is very important to every single bodily function both physically and mentally. Lack of sleep can lead to illness, injury, and mental stress. Its okay to skip a workout when you are too tired and your body need rest. Learn to honor that.

  • It can be beneficial for female clients to modify the type, duration and intensity of their worksout ( as well as weigh-ins) to align with their monthly cycle. 

Positive Mindset Training Approach

  • Positive mindset training is an important part of this program, and part of the Vegan Fit Journal process.  However, the mindset coaching & training is specifically in direct relation to athletic and nutrition training, not pertaining to coaching on general mental health. 

  • There is an entire weekly check in page in the Vegan Fit Journal dedicated to Mindset. 'Did I reach my goals for the week? What are my goals for next week?' Followed by an open space for writing any more thoughts you might have. 

  • Mindset in relation to weight loss: The weekly check in page should be treated as much more than just a weekly weigh-in. Besides doing to mindset journaling, you should account for strength increase by doing the weekly fitness strength tests.

  • I value a correlation between your training consistency your positive mindset, rather than how much weight you have lost week by week. 

  • I encourage clients to explore a mindfulness meditation practice and to talk about how that practice helps with discipline in relation to your fitness and nutrition training.

  • Any specific Mindfulness training will be teaching you to put your attention and awareness on the breath. The breath is the most powerful tool we have to link our ability to control our monkey minds, and to harness and increase chi/ki ( internal energy) within the body. This style of breathing/mindfulness stems from my years of training as a martial artist.  Breathing techniques that bring about a sense of mindfulness are not intended to be taught as any specific Buddhist practice. However, if you want to explore meditation in that context, I encourage you to do so. 

  • I can help point you in the right direction to a qualified meditation teacher, book, or group.  However I will not teach any one specific meditation method in dept, nor am I qualified to do so. (You would need an entire separate 6-week course to properly explore how to properly meditate!)

Mental Health Disclaimer. I am not professionally qualified to address mental health issues or have anyone participate in the group that is suffering from severe mental health issues. I kindly request all participants to keep very professional boundaries pertaining to any mental health issues that you might be dealing with. Sometimes being a part of an exercise program or nutrition program can bring to the surface a variety of emotions &/or trauma. However,  while the topic of "positive mindset training" is a part of this program, it pertains to Fitness and nutrition training only not to general mental health. This is simply not the appropriate space to overshare about your current mental health state pertaining to depression, anxiety, medications, stories of past trauma, because this may negatively impact others in the group. If you are experiencing depression or suicidal thoughts, please seek professional help. 

MISSION

 Plant Power Boot Camp's mission is to transform people's health and wellness through strength and conditioning, plant-based nutrition, and positive mindset training.  We strive to deliver science-based fitness and nutrition programming, to form a strong and supportive community, and to offer a variety of high quality services that will exceed our client's expectations. 

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© 2020 Erika Mitchener Plant Power Boot Camp